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Umxholo

• Izibonelelo zoMsebenzi wokuZipholisa
• Ilawula ukuhamba kwegazi emva kokuzilolonga.
• Ithoba ngokukhuselekileyo isantya sentliziyo yakho.
• Ithintela ukwenzakala.
• Kwandisa ubhetyebhetye bakho.
• Ukuzilolonga okuMdaka okupholileyo ukongeza kwiRoutout yakho yokuSebenza emva kokuSebenza
• Uphengululo lwe

Esinye sezona zono zinkulu zokutsiba ukuzilolonga kwakho? Ukungabi naxesha laneleyo. Oko ayiguquleli kuphela kwiiklasi eziphosiweyo kunye neeseshoni zoqeqesho, kodwa ihlala ithetha ukuba xa yenza Lawula ukuya kwindawo yokuzivocavoca, utyekele ngakumbi ekusikeni iikona (njengee-reps, iiseti, ukuzolula, ukufudumeza, kunye neendawo ezipholileyo) ukugcina ixesha elithile elixabisekileyo.

Kodwa xa kuziwa ekuzilolongeni emva kokuzilolonga, uyayenza into yokuba umzimba wakho ungasebenzi ngokudlula kuwo. Ukuhla usuka, yithi, ukubaleka okanye isekethe yaseTabata ngokucothisa iintshukumo zakho kunye nokuthoba kancinci izinga lokubetha kwentliziyo yakho kunokukunceda ukuba uchache ngokulula, kwaye wonyuse impilo yentliziyo ngokuhamba kwexesha, ngokophando olupapashwe kwi Ijenali yokuzivocavoca iPhysology kwi-Intanethi.

Izibonelelo zoMsebenzi wokuZipholisa

Funda ukuze ufunde malunga nezizathu ezimbalwa zokuba kutheni ungafanele ukutsiba kwakho emva kokuzilolonga.

Ilawula ukuhamba kwegazi emva kokuzilolonga.

Ukuzilolonga kunceda ukuba igazi lakho lihambe, ngoko ke ukuyeka ngesiquphe kunokubangela ukuba uxinzelelo lwegazi lwehle ngokukhawuleza. Xa uxinzelelo lwegazi lwehla ngokukhawuleza, kunokubangela ukuba uzive ukhaphukhaphu, yiyo loo nto uHeather Henri, MD, unjingalwazi onxulumene namayeza kwiYunivesithi yaseStanford, ecebisa ukupholisa malunga nemizuzu emithandathu emva kokuba ugqibe ukuzilolonga. Ukuphelelwa ngamandla kukwangumngcipheko, njengoko le mpembelelo ekuhambeni kwegazi kunokubangela ukuba igazi lidibane kwimida yakho esezantsi, okulibazisa ukubuyela kwakho entliziyweni nasengqondweni, ngokophando olwenziwe liBhunga laseMelika kuMthambo. Umthambo wokupholisa nawo unciphisa ukuxinana kweasidi ye-lactic. Sebenzisa ukubuyiswa okusebenzayo (nantsi eminye imizekelo yokubuyisela kwimeko yesiqhelo) ukunciphisa kancinci iinzame, unganyusa amandla kunye nonyamezelo kumjikelo wakho olandelayo, nawo. Yiloo nto kanye ungafanele uphumle ngokupheleleyo phakathi kweeseti ngexesha lokuzilolonga.

Ithoba ngokukhuselekileyo isantya sentliziyo yakho.

Ubushushu bomzimba wakho bunyuka ngexesha lokuzilolonga, oko kuthetha ukuba imithambo yegazi yakho iyahlulwa kwaye intliziyo yakho ibetha ngokukhawuleza kunesiqhelo. Kubalulekile ukuba ngokuthe ngcembe, kwaye ukhusele ngokukhuselekileyo ukubetha kwentliziyo yakho emva koqeqesho, utshilo uGqirha Henri. Ukutsiba ukupholisa phantsi kunye nokulahla isantya sentliziyo ngokukhawuleza kunokubeka uxinzelelo olongezelelweyo entliziyweni yakho, ngokutsho kophando olupapashwe kwijenali. Imida yobuNjineli bezoNyango kunye neBiological. Zama ukucotha iintshukumo zakho ukusuka, umzekelo, ukuhamba ngokukhawuleza komdaniso we-cardio ukuya kwindawo ecothayo, ukubaleka ukuya ekuhambeni, okanye umthambo we-plyometric ukuya kwintshukumo ngeenyawo zombini emhlabeni, ucebisa uDeborah Yates, umlawuli oqinisekisiweyo wokuqina kweqela. Iqela leBay eSilicon Valley.

Ithintela ukwenzakala.

Ukubandakanya ukuzivocavoca okupholileyo kunye nokuzolula emva kokuzivocavoca kunokunceda ukukhusela ukulimala, kwaye oko kuya kwii-rookies zokuqina kunye neembaleki ezinamava ngokufanayo. Ukuqhekeka, ubunzima, kunye neenyembezi kumqolo ongezantsi, i-hip flexors, amadolo, i-hamstrings, kunye ne-quadriceps zezinye zezona ngozi zixhaphakileyo, utshilo uYates. Ke, uya kufuna ukugxila ekwandiseni imicu yemisipha yakho, ebiphantsi koxinzelelo ngexesha lokuzilolonga, ukufezekisa uluhlu lwakho olupheleleyo lokunyakaza.

"Imisebenzi efana nokuzolula, ukuqengqeleka kwamagwebu kunye nokuzilolonga zizixhobo ezinkulu zokuphucula ukwenzakala," utshilo umqeqeshi wobuqu oqinisekisiweyo, umqeqeshi wezondlo, kunye nembaleki yase-Isopure uBriana Bernard. (PS Funda ibali likaBernard elincomekayo malunga nendlela awaphulukana ngayo neepawundi ezili-107 kwaye wafumana imeko entsha yokomelela komzimba kunye nobomi ngokuxhotyiswa ngombane.)

Kwandisa ubhetyebhetye bakho.

Elona xesha lilungileyo lokusebenzela ukuguquguquka kwakho kuxa umzimba wakho ushushu ngokupheleleyo kwaye wophula ukubila. Kodwa endaweni yokutsiba i-treadmill kwaye uye ngqo kumnwe wokuchukumisa, iingcali zicebisa ukwenza ulwahlulo olunamandla kuqala. Oku kunganciphisa umngcipheko wokulimala, ukunciphisa iintlungu zangasemva, kunye nokuphucula ukusebenza kweembaleki, utshilo uTanja Djelevic, Umqeqeshi wokuqina komzimba, kwi "6 Stretches Stretches You Be Be Do." Ukuthatha ixesha lolu hlobo lokuzivocavoca okupholileyo kunokunyusa ukuguquguquka kwakho kunye nokuhamba ngokuhamba kwexesha, ekucingelwa ukuba kunokunceda ukunqanda iinyembezi zemisipha, iintlungu zomqolo kunye nemicimbi edibeneyo. (Usazibuza ukuba yeyiphi eyona nto ibalulekileyo, ukushukuma okanye ukubhetyebhetye? Fumana. Impendulo inokukothusa.)

Ukuzilolonga okuMdaka okupholileyo ukongeza kwiRoutout yakho yokuSebenza emva kokuSebenza

"Ukuzilolonga kubalulekile emva koqeqesho okanye ukomelela komzimba," utshilo uBernard. Apha, wabelana ngeendlela ezintlanu zokuzilolonga azithandayo kunye nokuzolula ezisebenza kulo naluphi na uhlobo lokuzilolonga. Ucebisa ukuba wenze ezi ntshukumo ngokukhawuleza emva kokusebenza kwakho ngelixa izihlunu zakho zisafudumele. Into oyifunayo ludonga, iroller foam, kunye nebhola encinci.

Ngaphezulu-ukuya ezantsi ukuGungqa amagwebu:

A. Ukulala emgangathweni ujonge phezulu, beka i-roller yefom phantsi komqolo wakho ophantsi. Beka izandla ngasemva kwentloko; iingqiniba ngokubanzi.
B. Hamba ngeenyawo ukuya phambili njengoko i-roller ye-foam iqengqeleka phakathi komqolo wakho, phezulu-ngasemva, emva koko emagxeni; ukuyeka kwimisipha yakho yomgibe (izihlunu ezingaphakathi kwegxalaba lakho ukusuka ngaphantsi kwentamo yakho, ngasemva komphezulu). Yiya kancinci.
C. Hamba iinyawo ngasemva, uqengqe i-foam roller ubuyele kwindawo yokuqala.
D epheleleyo. Phinda amaxesha amaninzi kangangoko kuyimfuneko

Ithole kunye neHamstring Wall Stretch:

A. Yima ujonge eludongeni. I-anchor isithende sokunene emgangathweni kwaye ubeke iinzwane zasekunene eludongeni, ngelixa ugcina ngasekhohlo uthe tyaba phantsi.
B. Ngomlenze wokunene uqonde, jika phambili eludongeni ukuze uve ukolula kwi-hamstring yakho, ngokusebenzisa ithole, kwisithende sakho. Bamba apha imizuzwana engama-20.
C. Phinda-phinda kwelinye icala.

I-Quad Yolula:

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Gobela ngasekunene, uze ubuye umva ngesandla sasekunene ukuze ubambe umphezulu wonyawo lwasekunene.
B. Tsala isithende sasekunene ujonge ngasekunene, ngelixa ugcina i-pelvis ibambekile kunye ne-glutes ezibandakanyekileyo ukunqanda ukugoba komqolo wakho osezantsi. Bamba imizuzwana engama-20.
C. Phinda kwicala elichaseneyo.

Isifuba esivula udonga:

A. Yima ujonge eludongeni, ngokufanelekileyo kwikona. Beka yonke ngaphakathi kwengalo yakho yasekunene kwaye intende yesandla iphakame eludongeni.
B. Jikelezisa umzimba wakho wonke uye ngasekhohlo (ukude nodonga) ukuze uzive usolulele ngapha nangapha kwengalo yakho yasekunene ukusuka kwi-bicep, egxalabeni, ukuya esifubeni. Bamba imizuzwana engama-20.
C. Phinda-phinda kwelinye icala.

ILacrosse Ball MobilityUmthambo:

A. Lala emhlane wakho phantsi kwaye ubeke ibhola elincinci, eliqinileyo - njenge-lacrosse okanye ibhola ye-tennis - phantsi kwesisipha sakho sokunene.
B. Phakamisa ingalo yasekunene uphakamise isilingi ijonge entendeni yesandla. Jika isundu sakho ukuze isithupha sakho sijongise ezantsi, uze usithobise kancinci isandla sasekunene emgangathweni. Ukuphakamisa ukuya kwindawo yokuqala. Phinda amaxesha ama-5.
C. Roll ibhola phantsi i-intshi enye kumqolo wakho, uyeke xa ufumana enye indawo yethenda. Phinda ipateni yentshukumo, ukuphakamisa nokwehlisa ingalo amaxesha amahlanu ngaphezulu.
D epheleleyo. Phinda ulandelelwano, ibhola ehambayo, ukuphakamisa / ukwehlisa ingalo njengoko kuyimfuneko. Phinda kwicala lasekhohlo.

Uphengululo lwe